Our Bodies, Our Selves
By Dr. Tristi Muir
While most women today no longer fight off wild animals for survival, we constantly try to combat other dangers. Cancer screenings are now on most women’s preventive health agendas. We know that regular mammograms, pap smears and colonoscopies help keep us safe.But what about the risks posed by taking a fall?
As we age, we fall more frequently and recover more slowly.Falls are responsible for 70 percent of accidental deaths in people 75 and older.Only seven percent of woman diagnosed with stage 2 breast cancer die of their disease within five years. Yet fully one-quarter of all elderly people who fracture a hip will be dead within six months.Among those who survive a hip fracture, half end up in a nursing home after hospitalization. Of women sent to nursing homes, half remain there for more than a year.With frightening statistics like those, we need to take the dangers of falling very seriously.
Everyone loses muscle, bone mass and strength as they age.Some women envision enjoying their golden years in a rocker on the front porch, passively watching the years roll by, rather than taking life by the horns and signing up for Zumba class.Pain, arthritis, neurological conditions or incontinence may hold them back. Yet maintaining and even gaining muscle strength is a very important way to guard against falls.Weightlifting or water aerobics can increase muscle strength and function without the dangers associated with high-impact sports. Building muscle is the first step to improved balance.As children, we darted side-to-side avoiding a tag in the middle of a game, all the while building our core strength and muscle memory to keep us upright. We need to regain that kind of agility. Pilates, yoga and water aerobics classes help women improve their flexibility and balance. They allow a woman to keep her body, rather than her rocker, moving.
Health issues such as vertigo, medication-related dizziness, confusion and poor eyesight can affect a woman’s fall risk. Overactive bladder often strikes in the middle of the night, sending a woman rushing to the bathroom. This is the perfect storm for a fall. A woman may be confused upon waking, rush to the bathroom in dim light, and fall.Older women can confer with their primary care physician for medical help with these kinds of issues. If a woman’s medications are causing confusion or dizziness, perhaps her doctor can prescribe something different.
Women with overactive bladder and fecal incontinence can ask about treatment options; there are many that are highly effective. Women with medical conditions that affect muscle strength or balance can ask their doctors about personalized physical or occupational therapy to help correct the problem.Finally, removing dangers inside and outside the home is crucial. The outdoor area needs to be assessed altered if necessary. Indoor carpet edges should be secured. Handrails on both sides of the stairs are essential. Grab bars can be helpful in the tub and by the toilet. Families should identify and remove tripping hazards like throw rugs, cords, wires and clutter.With care, we can all reach old age gracefully.